floFOCUS

MURPH

1-mile run

• 100 pull ups
• 200 push ups
• 300 air squats

1-mile run

Every Memorial Day, we honor the fallen — and one name that stands out in the fitness community is Michael P. Murphy.

“Murph” is more than just a workout. It’s a tribute to Lt. Murphy, a Navy SEAL who gave his life during Operation Red Wings in Afghanistan on June 28, 2005. Faced with impossible odds while trying to save his team, Murphy knowingly exposed himself to enemy fire to make a call for help — an act of courage that would ultimately cost him his life. He was posthumously awarded the Medal of Honor for his bravery and sacrifice.

HYROX (partner or solo)

3 rounds

• 1000m row/ski
• 20 burpee to plate
• 800m row/ski
• 4 sled pull & push back
• 600m row/ski
• 20 sandbag lunges
• 400m row/ski
• 20 heavy wall balls

Upper

5 sets: @80-85% of 3rm

• 3 push press + 2 push jerk

for time: (18-min)

5 rounds

• 15 sit ups
• 25 doubles/50 singles
• 12 total alt. db snatches
• 25 doubles/50 singles
• 9 t2b

HYROX (Partner or Solo)

1-mile run or 100/80 cal bike (together)

• 2000m row/ski
• 200m farmers carry (10 lengths)
• 400ft burpee broad jump
• 400ft sandbag walking lunges

1-mile run or 100/80 cal bike (together)

FloLIFT

front squat-5×2: @90-95%

EMOM (16-MIN)

MIN 1 – 3 : @ 70%

1 LIFTOFF + PULL + 1 HANG SQUAT CLEAN + 2 FRONT SQUAT

MIN 4 -6 : @ 75%

1 LIFTOFF (ABOVE KNEE) + 1 HANG SQUAT CLEAN (FROM LIFTOFF) + 1 FRONT SQUAT

MIN 7 – 9 : @ 80%

2 CLEAN PULL + 1 SQUAT CLEAN

MIN 10-13 @ 85%+

1 SQUAT CLEAN

MIN 14 – 15

3 CLEAN PULLS +10LBS FROM LAST PART

Total Body Balance

25-min

4 sets:

• 2 total kb farmers carry (1 front rack+1 oh)
• 10 s/l kb squat (off bench or box)
• 8 each kb clean & jerk
• 6 each kb s/l deadlift

optional cash-out: 2-4 rounds

• 15 sit ups
• 12 total db russian twist
• 9 anchored leg lifts

14-min amrap

• 15/12 cal bike/ski
• 12 total plate oh lunges
• 9 plate ground to oh